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Advanced Baseball Training
Sport
Advanced
Machine strength
Plan Details
The Advanced Baseball Training routine by JefitTeam is a 12 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This is the advanced baseball training routine designed for those who play baseball and looking for either an off-season/seasonal strength training and endurance routine. It is a 6 day workout with splits throughout the weekdays. Various body parts are trained in the morning along with cardio, then touch up exercises are performed in the afternoon. With this routine you aren't performing major bulking or heavy lifting exercises such as the bench press, barbell deadlift or squat. This will only weigh down the body and won't help you achieve the results you are looking for. The main focus of this routine is to build overall strength in the muscles to help increase power when hitting the baseball as well as strengthening the muscles for throwing the baseball. Cardio and stamina exercises have been thrown into the routine to help keep the body lean and allow for better running in the field and on the base paths. *** Notes : It is important for baseball players to stretch appropriately before each exercise day performed, especially before any cardio or baseball training. I.e Hitting, throwing or taking ground balls. For those using this routine, do NOT use this as a bulking routine, it is more for building strength and endurance. The key for any baseball player is to have the power to hit the baseball and stamina to run the base paths and in the outfield.
Routine detail
Mon
Afternoon Shoulder/Core Training
Est. 16 min
6 exercises
Smith Machine Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Crunch
3 Sets x 14 Reps
Stability Ball Crunch
3 Sets x 14 Reps
Jump Rope
1 Set
Mon
Morning Chest/Bicep Training
Est. 20 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Tue
Afternoon Bicep/Forearm/Core Training
Est. 18 min
6 exercises
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Weight Plate Pinch
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 12 Reps
Box Side to Side Shuffle
2 Sets
Tue
Morning Back/Triceps Training
Est. 20 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Morning Leg Training
Est. 26 min
10 exercises
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Wed
Afternoon Shoulder/Core Training
Est. 16 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 12 Reps
Thu
Morning Chest/Bicep Training
Est. 23 min
8 exercises
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
Elliptical Training
1 Set
Thu
Afternoon Shoulder/Core Training
Est. 18 min
6 exercises
Smith Machine Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 12 Reps
Box Side to Side Shuffle
2 Sets
Fri
Morning Tricep/Core Training
Est. 16 min
7 exercises
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Push-Up
3 Sets x 16 Reps
Treadmill Running
1 Set
Walking
1 Set
Sat
Morning Leg Training
Est. 20 min
6 exercises
Smith Machine Squat
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Sat
Afternoon Shoulder/Core Training
Est. 16 min
6 exercises
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 12 Reps
Jump Rope
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
